In spite of my best efforts to bulk up I am still very lean and trim although I prefer to build up some bulk. I have see my muscles developing and had been able to tone and sculpt both my upper body and lower body but I would like to be able to bulk up to fill my shirts out better :) Any ideas are most welcome but don't have too much of a budget to buy expensive supplements.
2006-09-14 22:28:49 · 6 answers · asked by Spatan 1 in Health ➔ Diet & Fitness
A few things to consider when adding bulk:
1) Avoid cardio. Cardio burns too many calories and you need all the calories you can get to add mass / bulk. If you feel you must, keep it under 20 minutes.
2) Eat. If you aren't keeping a food journal, start. Make sure you consume about 500 more calories per day than what you need to take on quality bulk (i.e. not flab).
3) Don't spend hours in the gym. Again, you want to stimulate growth, but if you are in the gym for hours at a time, you are burning too many calories.
4) Concentrate on lifting heavy with less reps. Generally 3-4 sets of reps of 4 - 6 are good.
5) Be sure you are getting enough protein. I am not a supplement fan, but the Whey protein drinks are convenient ways to get additional protein in your diet. You can get some cheap tubs of whey protein at WalMart for about $12.
6) Be sure you are working your legs. They have the most muscle mass and when you work out your legs you are boosting your testerone that will speed growth throughout your body. If you can, definitely start squatting.
Check out Muscle And Fitness magazine. They have a ton of great workout tips and nutrition facts. I love the magazine and it's really helped me understand bodybuilding (although I am more of a runner by nature).
Good luck.
2006-09-15 00:40:51 · answer #1 · answered by mchenryeddie 5 · 0⤊ 0⤋
My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.
On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.
The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!
Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.
Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.
Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!
2006-09-15 05:27:10 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Keep away from the supplements and concentrate more on the chest and lats exercises. Dont worry you will put on more bulk as you get older and be going the other way !!
2006-09-14 22:47:23 · answer #3 · answered by Daddybear 7 · 0⤊ 0⤋
the bst way out is everymorning the first thing u eat and drink is 2 bananas and a glass of milk.
2006-09-14 22:38:39 · answer #4 · answered by paradise 3 · 0⤊ 0⤋
Try and see if you can get a trainer.They can help you with your body the way it grows.good luck and have a nice night.
2006-09-14 22:48:28 · answer #5 · answered by Anonymous · 0⤊ 0⤋
read tips on building muscle mass and more on dietary needs on this site
2006-09-14 22:41:47 · answer #6 · answered by Anonymous · 0⤊ 0⤋